5 ways to recharge your mental health

To better understand what we can all do to strengthen our mental health, we decided to reach out for some expert insight from Lucy Lyrus, information manager at Mind

At the start of each year, it’s a good time to take stock of how we are feeling in both body and mind. If we came down with a cold, we wouldn’t think twice about seeking a remedy. Yet, when it comes to our mental health, or rather our emotional, psychological and social wellbeing, we tend to neglect ourselves.
It makes sense that when we reduce stress, anxiety and begin taking better care of ourselves, we are more able to live our lives to the fullest.
Here, Lucy provides ways to start the New Year off as you mean to go on.

1. Be active

It might seem impossible to find the time, but if you can, physical activity can work as an antidepressant, especially if it’s enjoyable. Doing regular exercise can be very effective in lifting your mood and increasing your energy levels, and is associated with lower rates of depression and anxiety across all age groups.
It doesn’t have to be very strenuous or sporty to be effective – to start with, you could try gentle exercise like going for a short walk, yoga or swimming, which can have the benefit of encouraging social interactions, as well as providing some level of exercise. The important thing is to pick something you enjoy doing, so you’re more likely to stick with it.
Join Mind’s Get Set to Go Programme, which can help you find the physical activity that is right for you, and help you stick at it for long enough, so you can feel the physical, social and mental benefits of being active.
Here are a few fun ideas to get you started:

Take the stairs, not the lift

Walk faster than you normally would with the pushchair

Dance to the radio at home

Go for a walk at lunchtime

Walk into work – perhaps with a colleague – so you can connect as well

Get off the bus one stop earlier than usual and walk the final part of your journey

Organise a sporting activity with friends, family or colleagues

Have a kick-about in a local park

Do some ‘easy exercise’ like stretching before you leave the house in the morning

2. Connect to people

Feeling connected to other people is important. In fact, there is strong evidence indicating that feeling close to, and valued by, other people is a fundamental human need, and one that contributes to functioning well in the world.
It can help you to feel valued and confident about yourself, and can give you a different perspective on things. It’s clear that social relationships are critical for promoting wellbeing, and for acting as a buffer against mental ill health for people of all ages.
If you can, try to spend more time with your friends and family – even a phone call can make a difference. If you don’t have supportive friends and family around you and are feeling isolated, there are other ways you can make connections. For example, you could try joining a group, like a book club or local community group, to meet new people.
With this in mind, try to do something different today and make a connection:

n Talk to someone instead of sending an email

n Speak to someone new

Ask how someone’s weekend was and really listen when they tell you

Put five minutes aside to find out how someone really is

Give a colleague a lift to work or share the journey home with them

3. Get a good night’s sleep

There’s a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health and quality of life.
Technology can be great for helping you feel connected, but if you’re using it a lot, it can also contribute to making you feel anxious and stressed. Electrical devices like TVs and smartphones also stimulate the brain, making it harder to sleep. Try switching off your devices before bed and creating a calm space.
You may also find that a relaxation routine can help you prepare for sleep. There are several things you can try to help you relax, including listening to soothing music, having a bath, doing some breathing exercises or muscle relaxation – consciously tense and relax your muscles, one after the other, starting with your toes and working up your body until you reach the top of your head.

4. Host a Crafternoon

Crafternoons have been growing steadily over the last two years. Lots of people find creative activities like colouring in and needlework particularly therapeutic, because they help you switch off from day-to-day pressures, turn negative thoughts or feelings into something positive, and give people the opportunity to socialise. Whether you organise a Crafternoon at work, school or at home, inviting everyone you know to enjoy a fun, craft-themed event and raise funds for a good cause can boost both your mood and your wellbeing.
The best way to set up your own Crafternoon is to sign up at mind.org.uk/crafternoon to get your free pack. Invite your friends or family around and get crafting.

5. Take part in ecotherapy

Ecotherapy is the name given to a wide range of treatment programmes that aim to improve your mental and physical wellbeing through doing outdoor activities in nature.
Connecting with nature in this way can have lots of positive health benefits. For example, ecotherapy can help you manage an existing mental health problem, and could help prevent future periods of ill health, such as an episode of depression.
Ecotherapy can take place in both rural and urban settings, such as parks, gardens, farms and woodlands. It can include activities that focus on working in nature, such as a conservation project, gardening or farming, as well as experiencing nature, such as enjoying the views on a walk or cycling through some woodland.
You can join a formal ecotherapy programme, or do it yourself. Here’s a few ideas for ecotherapy beginners:

Bring nature into your home environment. That can be bringing bark, leaves and small potted plants inside, or even just setting photos of your favourite outdoor places as your phone background

Try horticulture at home. If you don’t have a garden yourself, you could offer to help a neighbour with theirs, or go fruit picking in the countryside

Get close to animals. Go for walks in the countryside by rivers, fields and trees, looking out for wildlife, or offer to be a pet sitter in your local neighbourhood

Do your bit for the environment. Go on a litter picking walk, or plant flowers for the bees and berry bushes for the birds in your garden

Do more activities outdoors. Build a 10-minute walk into your daily routine, or sit under a tree in silence for a while, lean back against it and feel it supporting you. If you are feeling creative, enjoy an outdoor picnic and include anything you can from your own herb, vegetable or fruit garden

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